Rest Day

The 2024 Age-Group Semifinal has come to a close.

The top masters from the Age-Group Semifinal will advance to the Masters CrossFit Games by Legends to determine who will be crowned the division champions. The Masters CrossFit Games will take place from Aug. 29-Sept. 1, 2024, at the Birmingham Jefferson Convention Center in Birmingham, Alabama.

The top 30 boys and 30 girls in each teenage division will advance from Semifinals to the Teenage CrossFit Games by Pit Teen Throwdown from Aug. 30 - Sept. 1, to determine who will be crowned the division champions. The event will be hosted in Kalamazoo and Three Rivers, Michigan.

See the full list of 2024 Masters and Teenage CrossFit Games qualifiers now at Games.CrossFit.com.

Featured photo:
Taken by Charlotte Foerschler at the 2023 CrossFit Games.

Quarterfinals Workout 2

3 rounds for time:
50 wall-ball shots
50 lateral burpee box jump-overs

♀ 14-lb ball to a 9-foot target, 20-inch box
♂ 20-lb ball to a 10-foot target, 24-inch box

Time cap: 20 minutes

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Scaling:
Welcome to the second workout of the 2024 CrossFit Games Quarterfinals! This leg- and lung-burner workout has a 20-minute cap. Those not recording a score for competition should scale accordingly to finish within this time. Advanced athletes should push for sub-13 minutes. Find a wall-ball shot load that allows for 10 or more reps at a time, and push the lateral burpee box jump-overs to get in 10 per minute. Scale as needed to hit these ranges. Those not competing in Quarterfinals should choose challenging variations that still allow for continuous movement. Consider taking short breaks during the wall-ball shots and burpees to help you keep moving throughout the workout. This one will be all about finding the line between pushing the pace and holding on for continuous movement.

Find the Quarterfinals workout standards, scorecards, and more here.

Intermediate option:
3 rounds for time:
50 wall-ball shots
50 lateral burpee box jump-overs

♀ 10-lb ball to a 9-foot target and 20-inch box
♂ 14-lb ball to a 10-foot target, 24-inch box

Beginner option:
3 rounds for time:
20 wall-ball shots
20 lateral burpee box step-overs

♀ 6-lb ball to a 9-foot target, 12-inch box
♂ 10-lb ball to a 10-foot target, 20-inch box

Resources:
The Wall-ball Shot
The Burpee
CAP Demo: Lateral Box Jump-over

Find a gym near you:
View the CrossFit map

Rest Day

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"The cholesterol and calorie hypotheses are both dead — it is time to focus on the real culprit: insulin resistance," The Pharmaceutical Journal.

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Rest Day

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"Type 2 diabetes, once considered a disease for adults, is increasingly common in tweens and teens," Los Angeles Times.

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Deadlift 3-3-3-3-3 reps

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"Coach B and the Clean" CrossFit Journal preview video [wmv] [mov] [HD mov]

WOD Demo with Kevin Hare - video [wmv] [mov] [HD mov]
Extended workout footage with CrossFit Gonzaga Teens - video [wmv] [mov] [HD mov]

Hang power snatch 3-3-3-3-3 reps

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"CrossFit Kids Trainer Course: Teen Weightlifting" by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

"Overcoming Obstacles: Finding Innovative Ways to CrossFit" with CrossFit Flagstaff, CrossFit Journal preview video [wmv] [mov]

"Travel Safety" with Tony Blauer - video [wmv] [mov]

"Knowing yourself is the beginning of all wisdom."
- Aristotle

Complete as many rounds as possible in 15 minutes of:
10 Wall ball shots, 20 pound ball
10 Toes to bar
10 Box jumps, 24" box

Adrienne Briggs 10 rounds + 6 wall ball (20" box, 14lb ball), Maggie Dabe 8 rounds + 8 toes to bar (20" box, 14lb ball), Laura Dziak 7 rounds + 7 wall ball (20" box, 14lb ball).
Post rounds completed to comments.

"Coaching Style With Joe DeGain", CrossFit Journal preview video [wmv] [mov]

"The Gauntlet" CrossFit Kids Teen Competition, October 16th, Ramona, California - video [wmv] [mov]

WOD Demo with CrossFit Fairfax - video [wmv] [mov]

"Without inspiration the best powers of the mind remain dormant. There is a fuel in us which needs to be ignited with sparks."
- Johann Gottfried Von Herder

Rest Day

"SEALFIT Part 1", CrossFit Journal preview video [wmv] [mov]

"Human Overhead Tutorial" with Team Again Faster - video [wmv] [mov]

Frederic Chopin, Ballade No. 1 by Krystian Zimerman.

Ambrose Bierce - An Occurrence at Owl Creek Bridge.

"Teen Mathletes Do Battle at Algorithm Olympics", by Jason Fagone, Wired.

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Push Jerk 1-1-1-1-1-1-1 reps

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"Teens and Growth Spurts", CrossFit Kids, CrossFit Journal Preview - video [wmv] [mov]

Four rounds for time of:
50 Squats
5 Muscle-ups

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Clean and Jerk, 1-1-1-1-1 reps
Rest as warranted
Drive through 3 Rounds of this circuit:
1 Rope Climb
10 Push press

1.5 pood Kettlebell swing, 2 minutes

"Before I was ever in my teens, I knew exactly what I
wanted to be when I grew up. My goal was to be the
greatest athlete that ever lived."
- Babe Didrikson Zacharias

Dr. Siff on rep ranges:
http://www.sportsci.com/SPORTSCI/JANUARY/pp12.html